The first step in conquering any obstacle is believing you can do it. When things seem big and you are afraid to fail, just remember that any feat worth accomplishing will bring about great emotions. Step up to the challenge by believing you can achieve it! The next step is to tell someone, tell everyone you are gonna DO THIS, and then get your plan together to accomplish it! Even if you “fail”, you will have the experience you need to achieve more greatness.
Drive with fierce desire toward your great dreams and you will always end up where you need to be!
To the awesome in us all! :) Coach Michelle
Not my ski and the boat was super slow on the pickup…but I BELIEVED and…! :)
HIIT Madness!
Part 1: Warm Up – 10 each
Alternating Shin Grabs – Butt Kickers – Ankle Grabs – Sumo Squats – Toy Soldiers 400M Run
Part 2: Functional Patterns & R.O.M. Intervals 60work/20 rest
Skaters
Single Leg Alternating Sit Down & Stand ups (mod 2 legs)
Hold Bird Dog R/L 30 seconds each
GBHE R/L 30 seconds each
Alternating Supermans (R Leg + L arm – L Leg + R Arm)
Hi Plank Hold
Alternating Side Lunges
Part 3: Medium Intensity Intervals
Set 1: 45 work/15 rest Perform 2 rounds
Squats
Wall Sit Hammer Curl
Hi Plank Knee Tucks
Glute Bridge Fly
Jumping Jacks
P Lap
Set 2: 30 work/10 rest Perform 3 rounds
Alternating Side Lunges
Split Raises
Push Press
HI Knees
Mountain Climbers
Run to Sticks
Set 3: 20work /10 rest Perform 2 rounds
Sprinter Start R
Sprinter Start L
Side Plank Hold R
Side Plank Hold L
P Lap
Set 4: 20work /10 rest Perform 2 rounds
Side Facing Step Up R
Side Facing Step Up L
Step Back Lunge + Press R
Step Back Lunge + Press L
Part 4: Core Focus AMRAP 8 Minutes
10 Knees To Elbows
15 Ab Burners
20 Bicycles
30 Flutter kicks
50 Skips on Jumprope
Part 5: Stretch – 30 seconds per stretch/side
Supine with Jumprope: hamstrings, inner thighs, twist, thread the needle.
Standing: Deltoids, triceps, chest, neck rolls
Gumsaba Outdoor Fitness Class schedule Tuesday 8/2/16
5:30AM Sunrise Danville Womens only class – Coach James – HIIT Tuesday
5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Partner Tuesday
6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Partner Tuesday
9AM Sunshine Walnut Creek Womens class – Coach James – HIIT Tuesday
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)